1st Month Big Butt Exercises

1
st
workout of the week
Squats 5 sets, 10-15 reps
Forward Lunges 5 sets, 10-15 reps
Deadlifts 4 sets, 10-15 reps
2
nd
workout of the week
Squats 5 sets, 6- reps
Forward Lunges 5 sets, 6- reps
Deadlifts 4 sets, 6- reps
!"epeat for weeks 1-4#
2nd Month Big Butt Exercises
1
st
workout of the week
Squats 5 sets, 10-15 reps
$alking Lunges 5 sets, 10-15 reps
Leg %ress 4 sets, 10-15 reps
2
nd
workout of the week
Squats 5 sets, 6- reps
$alking Lunges 5 sets, 6- reps
Leg %ress 4 sets, 6- reps
!"epeat for weeks 5-
3rd Month Big Butt Exercises
1
st
workout of the week
Step-ups 5 sets, 10-15 reps
Squats 5 sets, 10-15 reps
Forward Lunges 4 sets, 10-15 reps
2
nd
workout of the week
Step-ups 5 sets, 6- reps
Squats 5 sets, 6- reps
Forward Lunges 4 sets, 6- reps
!"epeat for weeks &-12#
Medius Maximus Minimus
Side l'ing hip adu(tionsDonke' ki(ksSquats
)ne leg squats Lunges Side plank
Step-ups
You gain weight quickly in the butt: *ll the food 'ou are eating is alread' going to go to
'our +utt# So, 'ou need to eat * L), of e-tre.el' health' foods# /onsu.e a lot of whole
0egeta+les and fruits# 1f 'ou2re not looking to lose weight, 'ou (an +e easier on 'ourself
o0erall# 3ut still keep eating throughout the da'# 1deall'4 5 s.all different .eals# 1f 'ou want
to lose weight in addition to perking up the +utt, 'ou2ll ha0e to sti(k to a reall' high 0egeta+le
high lean protein diet# ,urke', /hi(ken 6not fried778, Lean %ork, ,ofu, Seafood, Fish et(#
You gain weight quickly in the mid-sectionstomach: 9ou also need to eat a 0er' high
0egeta+le low protein diet# 9es, 'ou are tr'ing to +ulk the +utt, +ut 'our +od' is pro+a+l'
alread' good at gaining weight# 1t2s :ust a .atter of pla(e.ent# 9ou also need to eat super
health' 6so read the plan a+o0e8 and fitness will +e the .ain part of this plan for 'ou#
You gain weight quickly on your thighs: 3e(ause 'ou are doing (ardio, 'ou should ha0e
lots of lean protein, whole-grains, fruits and 0egeta+les# "eall' tr' and in(orporate these ite.s
into e0er' single .eal# 1f 'ou2re not looking to lose weight, eat 'our ; square .eals a da'# 1f
'ou are, +e sure to <sna(k< throughout the da'#
You gain weight in your !ace" arms" etc: %ut down 'our salt shaker and pi(k up the water#
1t2ll +e tri(k' +ut 'ou reall' ha0e to read e0er' nutrition la+el to in0estigate the salt# =ate
doing that4 >reat7 1f 'ou eat 0eges and fruits, salt is no worr'# ?at lots of natural proteins like
nuts and a0o(ados# 9ou2ll need a good a.ount of fat, :ust not on 'our fa(e7
You can#t gain weight: =ere is where it gets (ontro0ersial# 1 ha0e a hard ti.e gaining weight#
,herefore, 1 had to eat * L), and work out * L),# 3ut it was diffi(ult tr'ing not to +reak a
sweat while working out +e(ause 1 knew 1 had to a0oid (ardio# 1 did eat a lot of fatt' foods# 1
tried to eat a health' a.ount of fat for e0er' .eal in(luding +reakfast and dinner# 1 rea(hed
for a lot of oli0e oil, (heese, fried (hi(ken and steak# 9ou ha0e to eat a lot of protein, that is
ke'# 1t was a (onstant struggle +e(ause 1 would atte.pt to ne0er allow .'self to get hungr'# 1t
was diffi(ult tr'ing to +ulk up#
*lthough 1 a. aware that 'ou (an2t <S?L?/,< where 'ou gain weight, 'ou (an at least
.anipulate how 'our +od' pro(esses 0arious foods# ?-peri.ent with 'ourself# ,his is si.pl'
.' own o+ser0ation# $hen 1 tried to eat a ton of <fake< foods and fat fro. sugar' things like
tons of (and' and funnel (ake et(, it ended up going .ore towards .' +oo+s and sto.a(h#
)nl' when 1 swit(hed to eating lots of +utter and (rea. +ased foods did 1 noti(e a .u(h
healthier +alan(e with the fat distri+uting .ore e0enl' to the rear#
$orkout %outine &otes
'houlder (ress# Start with du.++ells at shoulder le0el and push to o0erhead, return to
starting position in a (ontrolled .anner# 1f ; sets are eas', 'ou need .ore weight7
)*right %ow# 3egin with ar.s down, holding du.++ells in front of thighs and pull up to
under (hin, leading with the el+ows#
%ows# Slightl' +end o0er at waist, keeping +a(k ar(h neutral, don@t round 'our +a(k# Let
ar.s hang at sides toward floor# Slowl' draw el+ows up toward (eiling and squeeAe shoulder
+lades together# Lower in a (ontrolled .anner to starting position#
'ide +ateral %aise# 3egin with ar.s at sides# Slowl' raise ar.s to the side until the' rea(h
shoulder height# ,hen slowl' lower to starting position#
(ush )*s# 1f 'ou (an do push ups, do ; sets to failure# 1f 'ou are not a+le to perfor. push ups
'et start de0eloping a push +' starting in the Bknees on floor positionC or tr' the Bhands upC
st'le +' l'ing flat on floor and pushing 'ourself up and (ontrol 'our des(ent +a(k to starting
position on floor#
(ull )*s# %ull ups are a ke' e-er(ise for a shapel' +a(k and shoulders# 1f 'ou ha0e a((ess to
a >ra0iton de0i(e 'ou (an start with that# )r if 'ou ha0e a pull up +ar 'ou (an do :u.ping
pull ups +' :u.ping to the +ar and letting 'ourself down slowl'# 9ou (ould also +u' a strong
ru++er +and 6.ade for this use8 to atta(h to +ar# ,he +and assists 'ou in doing pull ups when
'ou pla(e 'our foot in it and pull up with 'our ar.s#
1f 'ou ha0e none of these options 'ou (an +u' an e-er(ise +and and do pull downs +' pla(ing
+and o0er a door or other se(ure o+:e(t# >rasp the ends of the +and while seated or kneeling
+eneath it with ar.s e-tended# %ull with +oth ar.s until hands are lowered to shoulders#
Slowl' e-tend ar.s +a(k up to starting position#